advice

[critch]

Need some advice ,what do i need to do to keep more mass and get leaner
for a contest ,the contest is in Nov .

 

[zoco]

Man, this is a very general question.There are a million things you need to do.Generally you need to bump your protein intake and fiber,lower your carbs,continue with heavy lifting...

try to lower total calories about 300 under maintenance, see how you react and go from there